【IRONMAN 铁人小教室】2020 LEXUS IRONMAN 70.3 Taiwan 游泳赛道攻略 Conquer 2020 LEXUS IRONMAN 70.3 Taiwan – Swim

【IRONMAN 铁人小教室】2020 LEXUS IRONMAN 70.3 Taiwan 游泳赛道攻略 Conquer 2020 LEXUS IRONMAN 70.3 Taiwan – Swim

IRONMAN铁人小教室】2020 LEXUS IRONMAN 70.3 Taiwan游泳赛道攻略Conquer2020 LEXUS IRONMAN 70.3 Taiwan – Swim

2020年受到疫情影响,国内外许多铁人赛事都被迫停办或是延期,IM70.3台东站可说是今年国内首场、也可说是全亚洲首场国际大型铁人赛事。国内外许多铁人们闷了这么久,训练了这么长的时间,想必都打算在此赛事大展身手吧! 今年的赛道与去年又略有不同,让我们来分析看看本次赛道的攻略重点。

Swim 1900m

比起其他铁人赛事来说,活水湖可说是相对容易的赛道,不但水质清澈见底,二边与前侧都有树木还有阶梯可供定位,不大容易偏向太严重。不过IRONMAN赛事为了不让选手上岸休息,因此都会刻意把二侧围起来,因此无法像其他赛事看着阶梯定位前进。

建议选手在下水前,先寻找对岸远方较高的树木做为定位点,因为下水后很可能你会看不到浮球位置。此外,出发时太阳位置也是一个定位的参考点,因为游泳是往东南方前进,阳光位置通常会在左前方。了解太阳方位也是一个让自己游泳不要偏向太多的其中一种方式。如果你出发时太阳是在左手边,游一游却发现太阳跑到右边,那就是你游歪太多了!! 当然也可以跟着前面的选手游,但是你不知道对方是不是一个游得正的人,还是要自己多定位比较保险。如果刚好前面有位蛙式选手速度跟你差不多,那倒是可以跟看看。

由于IM70.3会採取Rolling Start出发,因此出发时大乱斗状况不会太严重。选手下水后可依照自己的配速稳定前进,一开始可以稍微加快划频,经过200-300公尺之后,就可以回到正常划频稳定前进。113赛事时间很长,千万不要在游泳时就耗尽宝贵的肝醣,配速维持稳定游完即可。

T1

这次T1回到了活水湖旁的堤外道路上,因此跑动距离比去年短了许多。由于游泳时身体呈现水平状态,一上岸时突然站立起来时,许多选手会有晕眩站不稳的状况发生。因此切记不要一上岸就爆冲,以免重心不稳跌到旁边的草丛。

同样地,113赛事后面还有很长的路要走,可以用小跑步或是快走到自己的位置上换装。此时可以喝点运动饮料补充一点糖分,但是要避免食用不好消化的补给品,能量胶也建议不要在T1食用,因为在转换运动时心跳通常偏高,内脏血液量较少,此时服用补给品不好消化甚至可能造成呕吐的结果。

文: 焦耳极限训练中心 柏青哥

Due to coronavirus pandemic, many triathlon events are affected and even been postponed or canceled. 2020 IRONMAN 70.3 Taiwan is the first international triathlon event that can be held this year in September and, needless to say, athletes must be eager to write your new chapter and prove to yourself in IRONMAN! There are some slightly different from last year’s courses. Let’s take a look and create your effective strategy in the event!

Swim 1900m

Compared to other triathlon events, Tatung’s open water is relatively easier to conquer for its clear water, good visibility, and landmarks like trees and ladders for positioning. However, in IRONMAN event, the course will be encircled in order to prevent athletes coming ashore to rest.

It is recommended to find taller trees on the opposite shore as your anchor points because you may not be able to see the buoys after entering the water. In addition, check out the angle and direction of the sun is also a good way to stay on course. The swimming course is toward southeast so the sun should be always on your front left. If the sun is on the left when you start but you find it is going to the right as you swimming then you might veer off the course!! You can rely on the competitors ahead of you to lead the way but make sure they are going in the right direction because often times they aren’t.

The swim start of IRONMAN 70.3 will be rolling start format. It prevents crowded swims and the anxiousness that many Ironman swimmers feel when faster and slower swimmers are grouped together. You can increase your stroke rate at the beginning and return to your average pace after 200-300 meters. It is crucial to store your liver glycogen in your muscles especially in long course like IRONMAN 70.3. Maintain your pace towards the end of the session!

T1

This time the transition area will be on the Tatung Embankment Road next to the

Flowing Lake; therefore, the running distance is much shorter than last year. When you head into the transition area, you may suffer dizzy spell after the swim. Calm down and focus on deep breathing before you get moving. Take a gentle jog to get your bike and have some energy drink to stabilize your blood sugar. Your heart rate will be going wild following T1 so do not force yourself to have energy gels too soon — otherwise you may see it come back up even faster.